This is the reason why brown rice is much healthier than white rice

When people eat brown rice, surely you will guess if they are on a diet. Brown rice is often claimed to help lose weight. What makes brown rice always believed to be better than white rice?

Is it true that the nutritional content of brown rice is better?

Brown rice is often used as an alternative to staple foods other than white rice. Even brown rice is used as the main intake for those who are dieting or living a healthy lifestyle.

Do you know what are the differences between brown rice and white rice in terms of nutritional content? This is the answer.

1. The fiber is higher

Brown rice is considered one of the most nutritious types of rice, as it is produced without removing the skin. One cup of brown rice contains 218 calories, 4.5 grams of protein, 1.8 grams of fat, 3.5 grams of fiber, and 45.8 grams of carbohydrates.

Meanwhile, with the same portion, white rice contains 242 calories, 4.4 grams of protein, 0.4 grams of fat, 53.2 grams of carbohydrates, and 0.6 grams of fiber. Brown rice has a higher fiber content with lower calories when compared to white rice.

2. More vitamins

Brown rice is a good source of thiamine, niacin and vitamin B6. One serving of brown rice contains 0.2 mg of thiamine, 2.6 mg of niacin, and 0.3 mg of vitamin B6.

Some white rice sold in the market now add B vitamins that are generally lost during processing. These B vitamins are important for maintaining healthy skin and hair.

3. The minerals are richer

Each serving of brown rice can provide 86 mg of magnesium (22% of the recommended daily intake) and 150 mg of phosphorus (15% of the recommended daily intake).

While white rice ‘only’ contributed 24 mg of magnesium and 69 mg of phosphorus. Magnesium is important for maintaining immune, heart, and nerve function.

While phosphorus is needed to maintain healthy kidney function, bones, and teeth.

4. Lower glycemic index, good for controlling blood sugar

Based on a journal published in the International Journal of Food Science and Nutrition in 2006, those who ate brown rice had lower blood sugar levels after eating when compared to white rice.

Why? This is because the glycemic index of brown rice is lower (55) when compared to white rice (86). This is due to the higher content of fiber, polyphenols and phytic acid in brown rice.

The glycemic index is the ability of a food to increase blood sugar levels. A low glycemic index indicates these foods are healthier and safer for people with diabetes to eat.

By replacing your consumption of white rice with brown rice, according to research published in the Archives of Internal Medicine in 2011, your risk of diabetes can be reduced.

5. Fewer calories, effective weight loss

Replacing the white rice you usually eat with brown rice can help you lose weight because it contributes fewer calories.

In addition, red rice has a higher fiber content so it can make you full faster and not overeat.

However, eating brown rice cooked from this rice every day will not automatically make you slim. Because in losing weight, you need to consume fewer calories and burn more calories through exercise.

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